Mediterranean Diet Guidelines

Mediterranean Diet Guidelines

Back to the Mediterranean diet transcription

The main characteristics of the Mediterranean diet:

* The high consumption of bread, pasta, rice, couscous, polenta, corn and potatoes
* The high consumption of fruit (3-4 pieces per day) and vegetables (5 varieties)
* The moderate amounts of fried fish and steamed
* The moderate amounts of olive oil - the consumption of vegetables and salads
* The small portions of lean red meat, no fat, new kind of pork
* Alcohol in small quantities
* Regular physical activity
* High-dose antioxidants

Olive recommends:

* Extra virgin olive oil (highly recommended)
* All trademarks of olive oil.

Fats to avoid:

* Butter
Margarine *
* Lard / drip

Recommended books of the kitchen:

The power supply to Greece, Aglaia Kremezi.
Published by Stewart, Tabori, & Chang,
575 Broadway, New York, NY 10012 (1993) [Available in bookstores read]

Women's Weekly - Mediterranean Cookbook - available locally Supermarkets

Two days in a typical Mediterranean diet:



Day 1

Breakfast

A tomato and a spoonful of onion roll with a teaspoon of olive oil on two slices or whole grains. Add oregano, taste and avoid the addition of salt
Lunch

Lentil soup with two slices of bread with whole grain or wholemeal bread and salad.

Dinner

Grilled fish with lemon and potatoes in the oven chicory salad.

Appetizers

Four pieces of fruit

A handful of roasted (unsalted) almonds.


Drinks:

Herbal tea and coffee (2-3 cups per day) and plenty of water.
Small quantities of red or white wine (1 glass per day, ~ 120 ml)


Day 2

Breakfast

Two discs whole meal bread with whole grains or with olives and fresh fruit.

Lunch

Soup with chickpeas with tomato-cucumber salad and two slices of bread or whole grains.

Dinner

Macedonia vegetables, cook cabbage and carrots with salad and two slices of bread

Appetizers

Dried apricots and figs, including fresh fruit.

Drinks:

Herbal tea and coffee (2-3 cups per day) and plenty of water.
Small quantities of red or white wine (1 glass per day, ~ 120 ml)

Mediterranean Diet Guidelines